4x25 freestyle
4x25 CSS
then:
Every minute on the minute for 20 minutes:
25 yd. freestyle sprints
averaged 20 sec or under per sprint
Cool Down:
2x25 free style techniques
2x25 CSS
WC:
Warm Up:
2 Rounds:
400m Run
10 Good mornings w/ BB
10 Push Press w/ BB
10 Front squats w/BB
5 Burpee Pull Ups
Mobility Drills
“The Three Amigos”
A five minute break is taken after completion of each WoD. Score is total time at the end of last workout.
A. 5-1
- Deadlift (350/250)
- Muscle Ups
5 minute rest
- B. 21,15,9
- Front Squat (105#)
Pullups
5 minute rest
C. 3 Rounds of
- 20 Kb swings (1.5 pood)
- 40 jump and switch lunges (trailing knee must touch floor.)
2:42, 11:38, 21:42 (running clock)
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Report
- WOD TOD: 1pm swim, 4pm workout
- Body: No soreness
- Sleep: 7 hours
- Power Lung: 4x10
- Fish Oil: 5 tsp. AM, 5 tablets pm
- Static Stretch: none
- Foam Roll: none
- MWOD: none
